Is what kids eat really all that important?
Is what kids eat really all that important?
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ABSOLUTELY...
ABSOLUTELY...
...BUT it's not what you think! Yes, it is true that overweight kids have an increased risk of becoming overweight adults with all the associated risks of heart disease, stroke, diabetes, hypertension and other chronic disease...
...BUT it's not what you think! Yes, it is true that overweight kids have an increased risk of becoming overweight adults with all the associated risks of heart disease, stroke, diabetes, hypertension and other chronic disease...
However,
However,
...Most parents do not appreciate that signs and symptoms of all these chronic diseases in adulthood can be found during childhood. How many times have you heard..."My kid will grow out of it," or "It's baby fat."
...Most parents do not appreciate that signs and symptoms of all these chronic diseases in adulthood can be found during childhood. How many times have you heard..."My kid will grow out of it," or "It's baby fat."
What the data shows is that overweight kids have important health concerns during childhood.
What the data shows is that overweight kids have important health concerns during childhood.
For example:
For example:
1) Overweight kids have elevated blood pressures, elevated blood cholesterol levels, and elevated blood sugar levels compared to normal-weight kids.
1) Overweight kids have elevated blood pressures, elevated blood cholesterol levels, and elevated blood sugar levels compared to normal-weight kids.
2) There is presently an epidemic of children with "adult" diabetes in this country.
2) There is presently an epidemic of children with "adult" diabetes in this country.
3) Overweight girls tend to begin their periods (menarche) at an earlier age. So, now you know, it is not because of "hormones in milk or meat" or any of those other advertising distractors. The simple fact is that the more overweight a girl is, the earlier her period starts.
3) Overweight girls tend to begin their periods (menarche) at an earlier age. So, now you know, it is not because of "hormones in milk or meat" or any of those other advertising distractors. The simple fact is that the more overweight a girl is, the earlier her period starts.
4) Young girl and boy athletes who drink sports drinks, sodas, diet drinks, juices, etc., instead of low fat, fat-free or skim milk have a greater chance of bone fractures while playing or engaging in sports.
4) Young girl and boy athletes who drink sports drinks, sodas, diet drinks, juices, etc., instead of low fat, fat-free or skim milk have a greater chance of bone fractures while playing or engaging in sports.
Can you "GET" your child to eat vegetables?
Can you "GET" your child to eat vegetables?
NO...
NO...
Many parents ask, "How can I GET my kid to eat vegetables?" The answer is actually very simple. You can't GET kids to eat vegetables. If you want kids to eat veggies, fruits, grains, low fat dairy....then YOU have to eat them, yourself. Many studies have been done to determine the best approach that adults can take to improve the nutrition of children, whether the adult is a teacher, a parent, a relative, or another caregiver. It turns out that all the data concludes the following:
Many parents ask, "How can I GET my kid to eat vegetables?" The answer is actually very simple. You can't GET kids to eat vegetables. If you want kids to eat veggies, fruits, grains, low fat dairy....then YOU have to eat them, yourself. Many studies have been done to determine the best approach that adults can take to improve the nutrition of children, whether the adult is a teacher, a parent, a relative, or another caregiver. It turns out that all the data concludes the following:
The Role of Adult Caregivers in the Nutrition of Kids
The Role of Adult Caregivers in the Nutrition of Kids
1. Parents and caregivers need to buy healthy food.
1. Parents and caregivers need to buy healthy food.
...and, "healthy food" is defined as a food that fits into the DASH, Mediterranean, or Healthy Heart Dietary Guidelines, not one that fits into a food company's advertising and marketing efforts. Do not let food companies, food stores, food manufacturers, or food sellers define what is "healthy." Stick to the definition of "healthy" as defined by nutrition scientists. Stop focusing and obsessing about "organic," "natural," "clean," etc. foods; your attention should be on calories, fat, sugar, salt, fruits/veggies, whole grains, low fat dairy and making sure kids move, move, move...
...and, "healthy food" is defined as a food that fits into the DASH, Mediterranean, or Healthy Heart Dietary Guidelines, not one that fits into a food company's advertising and marketing efforts. Do not let food companies, food stores, food manufacturers, or food sellers define what is "healthy." Stick to the definition of "healthy" as defined by nutrition scientists. Stop focusing and obsessing about "organic," "natural," "clean," etc. foods; your attention should be on calories, fat, sugar, salt, fruits/veggies, whole grains, low fat dairy and making sure kids move, move, move...
2. Parents and caregivers need to prepare food in an attractive and healthy manner.
2. Parents and caregivers need to prepare food in an attractive and healthy manner.
That means cut way down or eliminate frying...rather, baking, broiling or sauteeing, instead...using less salt and sugar, making sure that all the food groups are present AT EACH MEAL and in a style that appeals to both you and your child. You can't simply put some peas on a plate and expect that a kid (or adult) will eat them. However, take out that wedding gift, "Lazy Susan" that you have never used, fill it with taco fillings, soft shell tacos, salsa, etc., and put it in the middle of the table at dinner time...watch the fun begin!
That means cut way down or eliminate frying...rather, baking, broiling or sauteeing, instead...using less salt and sugar, making sure that all the food groups are present AT EACH MEAL and in a style that appeals to both you and your child. You can't simply put some peas on a plate and expect that a kid (or adult) will eat them. However, take out that wedding gift, "Lazy Susan" that you have never used, fill it with taco fillings, soft shell tacos, salsa, etc., and put it in the middle of the table at dinner time...watch the fun begin!
P.S. Yes, that "white stuff" is either low fat sour cream or low fat yogurt....
P.S. Yes, that "white stuff" is either low fat sour cream or low fat yogurt....
and
and
make the taco shells soft shell tortillas...whole wheat ones are even better....
make the taco shells soft shell tortillas...whole wheat ones are even better....
3. Parents and caregivers need to eat or drink the food themselves.
3. Parents and caregivers need to eat or drink the food themselves.
This is crucial. Adults need to model good eating behavior. If you think that kids are going to eat the apple wedges in a fast food kid's meal while you are chomping on the french fries...well, you are wrong. Or...telling kids to drink their milk, while you drink a soft drink and announce that you are an adult and don't need diary products...well, forget it. YOU need to eat real food, too. And...you will be healthier for it and a better parent/caregiver.
This is crucial. Adults need to model good eating behavior. If you think that kids are going to eat the apple wedges in a fast food kid's meal while you are chomping on the french fries...well, you are wrong. Or...telling kids to drink their milk, while you drink a soft drink and announce that you are an adult and don't need diary products...well, forget it. YOU need to eat real food, too. And...you will be healthier for it and a better parent/caregiver.
4. Parents and caregivers need to shut up...in other words (being more polite), parents SHOULD NOT prompt kids to eat this or that.
4. Parents and caregivers need to shut up...in other words (being more polite), parents SHOULD NOT prompt kids to eat this or that.
For example, "Hey, Amanda, if you eat the tomatoes, you can have dessert." What the science shows is that you are telling Amanda that tomatoes stink so much, she needs a reward for eating them. So, this approach makes kids hate veggies even more and love desserts even more...exactly opposite your intentions.
For example, "Hey, Amanda, if you eat the tomatoes, you can have dessert." What the science shows is that you are telling Amanda that tomatoes stink so much, she needs a reward for eating them. So, this approach makes kids hate veggies even more and love desserts even more...exactly opposite your intentions.
A better approach would be...the next time you serve spaghetti (which most kids love), chop up more tomatoes, some green peppers, etc. and add them (quietly) into that store-bought spaghetti sauce, then heat everything up...also, you might want to add some fresh oregano (if you have it)....you might want to serve it with corn-on-the-cob or a "pizza salad"...a salad that has basil and rosemary sprinkled on top with low fat Italian dressing...there are lots of other child-acceptable ways of introducing veggies and fruits. Serving fruits with chocolate dipping sauce is not one of them; serving fruits with low fat lemon or vanilla yogurt for dipping is definitely one of them...
A better approach would be...the next time you serve spaghetti (which most kids love), chop up more tomatoes, some green peppers, etc. and add them (quietly) into that store-bought spaghetti sauce, then heat everything up...also, you might want to add some fresh oregano (if you have it)....you might want to serve it with corn-on-the-cob or a "pizza salad"...a salad that has basil and rosemary sprinkled on top with low fat Italian dressing...there are lots of other child-acceptable ways of introducing veggies and fruits. Serving fruits with chocolate dipping sauce is not one of them; serving fruits with low fat lemon or vanilla yogurt for dipping is definitely one of them...
5. Parents and caregivers need to forget the "clean-your-plate" routine.
5. Parents and caregivers need to forget the "clean-your-plate" routine.
Kids should stop eating when they are full, not when the plate is empty. This does not mean that food should be wasted. It means that smaller portions of food are put on a plate and served. It means that a child is taught to 1) only take an amount of food that s(he) feels s(he) can eat and 2) once the child is full, s(he) needs to stop eating. It is important not to override a child's feeling of being full (satiety); once that is lost, the child goes on to be the adult who uses external cues to stop eating, rather than internal ones; eating when the food is finished or the plate is empty, rather than when the hunger is gone.
Kids should stop eating when they are full, not when the plate is empty. This does not mean that food should be wasted. It means that smaller portions of food are put on a plate and served. It means that a child is taught to 1) only take an amount of food that s(he) feels s(he) can eat and 2) once the child is full, s(he) needs to stop eating. It is important not to override a child's feeling of being full (satiety); once that is lost, the child goes on to be the adult who uses external cues to stop eating, rather than internal ones; eating when the food is finished or the plate is empty, rather than when the hunger is gone.
6. Parents and caregivers need to be within their reasonable weight ranges and create a culture of health for the entire family and community.
6. Parents and caregivers need to be within their reasonable weight ranges and create a culture of health for the entire family and community.
The fact is that children need to see models of healthy behavior in their parents, their teachers, and their relatives. Being overweight, obese, or physically inactive is NOT inherited. What is inherited is a family culture that eats high fat, high salt, high sugar, and high calorie foods and a culture that encourages inactivity, instead of ACTIVITY. Children pick up non-verbal cues from adults. Saying to children, "Eat your greens," or "Go outside and play," or "You watch too much TV"...that is not as important as providing children with the visual and psychological cues by having adults exhibiting healthy lifestyle behavior, themselves, saying NOTHING. Guess what? That is an important part of being a good parent (and a good teacher, too).
The fact is that children need to see models of healthy behavior in their parents, their teachers, and their relatives. Being overweight, obese, or physically inactive is NOT inherited. What is inherited is a family culture that eats high fat, high salt, high sugar, and high calorie foods and a culture that encourages inactivity, instead of ACTIVITY. Children pick up non-verbal cues from adults. Saying to children, "Eat your greens," or "Go outside and play," or "You watch too much TV"...that is not as important as providing children with the visual and psychological cues by having adults exhibiting healthy lifestyle behavior, themselves, saying NOTHING. Guess what? That is an important part of being a good parent (and a good teacher, too).
7. Parents and caregivers need to eat with children at HOME, reserving "going out to eat" for those few, infrequent occasions.
7. Parents and caregivers need to eat with children at HOME, reserving "going out to eat" for those few, infrequent occasions.
It is cheaper and healthier to eat at home. You cannot control the calories, salt, fat, sugar and other nutrients in foods prepared in a fast food place, a restaurant or a buffet...no, if's, and's or but's...Parents, you need to "step up to the plate," and the plate I am talking about is the plate on the table in your own home. Is it possible to find healthier selections on restaurant menus? Yes. Are the "healthier" options all that healthy? Usually, not. And, stay away from buffets. Even if you think you are choosing wisely at a buffet restaurant, studies show that you will take in many more calories than if you ate at home. Yes, it is true. Being a good nutrition- and health-conscious parent takes time and effort. That's what parenting is all about....understanding that when you feed a kid, you are not only nourishing the child, but you are also TEACHING the kid what to eat...so, make it healthy.
It is cheaper and healthier to eat at home. You cannot control the calories, salt, fat, sugar and other nutrients in foods prepared in a fast food place, a restaurant or a buffet...no, if's, and's or but's...Parents, you need to "step up to the plate," and the plate I am talking about is the plate on the table in your own home. Is it possible to find healthier selections on restaurant menus? Yes. Are the "healthier" options all that healthy? Usually, not. And, stay away from buffets. Even if you think you are choosing wisely at a buffet restaurant, studies show that you will take in many more calories than if you ate at home. Yes, it is true. Being a good nutrition- and health-conscious parent takes time and effort. That's what parenting is all about....understanding that when you feed a kid, you are not only nourishing the child, but you are also TEACHING the kid what to eat...so, make it healthy.
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Some additional resources for you...
Some additional resources for you...
Also, you may find questions and answers to common nutrition issues here:
Also, you may find questions and answers to common nutrition issues here:
An inexpensive paperback book that has creative ideas (no, I do not get paid for mentioning this book) for foods kids and families can make and eat is:
An inexpensive paperback book that has creative ideas (no, I do not get paid for mentioning this book) for foods kids and families can make and eat is:
The paperback book is available on the web from Amazon, Barnes and Nobles, Walmart and others...it is also available for eReaders.... "Every recipe has been approved by the American Academy of Pediatrics and by real kids cooking at home. These dishes are nutritious, ethnically diverse, inexpensive, and a joy to prepare."
The paperback book is available on the web from Amazon, Barnes and Nobles, Walmart and others...it is also available for eReaders.... "Every recipe has been approved by the American Academy of Pediatrics and by real kids cooking at home. These dishes are nutritious, ethnically diverse, inexpensive, and a joy to prepare."
Feel free to email and/or share this website address or any of these presentations and/or handouts with family, co-workers, and friends. It takes a culture to support nutrition change.
Feel free to email and/or share this website address or any of these presentations and/or handouts with family, co-workers, and friends. It takes a culture to support nutrition change.
It's important that you and your children live healthier and happier lives.
It's important that you and your children live healthier and happier lives.
Take care and I hope you take the time to think about what you are feeding your kids (and what you are eating, yourself). Children are our future and they are at risk. This is the first generation of Americans whose children's lifespan will be SHORTER than their parents, because of the epidemic of overweight and obese children. Think about this...when you feed your children, you are also teaching them what to eat. Lifelong eating patterns begin in childhood.
Take care and I hope you take the time to think about what you are feeding your kids (and what you are eating, yourself). Children are our future and they are at risk. This is the first generation of Americans whose children's lifespan will be SHORTER than their parents, because of the epidemic of overweight and obese children. Think about this...when you feed your children, you are also teaching them what to eat. Lifelong eating patterns begin in childhood.
...and, parents and teachers, this is an opportunity for you, as adults, to start eating better, too.
...and, parents and teachers, this is an opportunity for you, as adults, to start eating better, too.
Warm regards, WBK
Warm regards, WBK
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About Dr. Karp
Warren B. Karp, Ph.D., D.M.D. is Professor Emeritus at Augusta University in Augusta, GA. He has a Ph.D. in physiological chemistry from The Ohio State University and a Doctorate in Dental Medicine from Augusta University. He is an elected member of The American Institute of Nutrition (Federation of Societies of Experimental Biology), The American Society of Clinical Nutrition and is past president of the Georgia Nutrition Council. He has served as Director of the Nutrition Consult Service at College of Dentistry for over twenty years, appointed to the Governor's Obesity Taskforce and served as Vice Chair of the Columbia County Board of Health. He is married to a physical therapist, Dr. Nancy Karp, and they have two (grown) children. You can find a biographical sketch and more about Dr. Karp here: www.wbkarp.com
Dr. Karp obtains no funding for writing his columns, articles or books and has no financial or other interests in any food, book, nutrition product or company. His interest is only in providing evidenced-based, scientific nutrition knowledge and education. Although Dr. Karp is a Professor Emeritus at Augusta University, the views and opinions expressed here are his and his alone and do not reflect the views and opinions of Augusta University or anyone else.
Nourish their minds and bodies...
Nourish their minds and bodies...
Nourish them with healthy food and lots of love.
Nourish them with healthy food and lots of love.
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